Will Castle and Beckett go caput? How will Meredith reinvent after the tragic death of McDreamy? And what will Annalise Keating do next in her ever-increasing web of lies?
Sure, you’re busy. But with that handy DVR and some creative scheduling, you’ll get all your shows in. After all, you don’t want to miss a thing.
These and so many other shows may be compelling. And most people don’t stop with just three juicy options. In fact, they more than triple this amount of time catching up on TV land dish.
The question is: How much is too much? And can ample amounts of television actually make you sick?
The answer just might surprise you.
Research has consistently linked time spent in front of the screen with negative outcomes. In fact, this obsession just might affect health.
A report issued by the Journal of the American Heart Association says that adults who spend three or more hours a day watching television may double their risk of premature death when compared to those who watch one hour or less.
“Television viewing is a major sedentary behavior, and there is an increasing trend toward all types of sedentary behaviors,” said Miguel Martinez-Gonzalez, M.D., Ph.D., M.P.H., the study’s lead author and professor and chair of the Department of Public Health at the University of Navarra in Pamplona, Spain. “Our findings are consistent with a range of previous studies where time spent watching television was linked to mortality.”
The study assessed three sedentary lifestyle factors: television viewing, computer usage and driving. The 13,284 subjects were followed for more than eight years. In that time, a total of 97 deaths were noted. Interestingly, researchers determined that there was no link between computer usage and driving in terms of premature death. However, the risk of death associated with television viewing doubled.
And this risk is expected to increase.
“As the population ages, sedentary behaviors will become more prevalent, especially watching television, and this poses an additional burden on the increased health problems related to aging,” Martinez-Gonzalez said.
Further studies say that watching too much television can have a drastic impact on the average viewer’s lifespan. Researchers from the University of Queensland in Brisbane, Australia discovered that each hour spent watching television may reduce life expectancy by nearly 22 minutes. In fact, six hours spent watching television daily may take five years off a viewer’s life.
Television viewing has been linked to weight gain. Research shows that watching television drives obesity and is linked to binge eating symptoms.
These sedentary lifestyle issues associated with television viewing aren’t just affecting adults. They extend to children, too -- particularly when it comes to weight gain.
Studies show that the more television a child watches, the greater the chance of weight gain. And this habit could follow the child into adult life. In fact, time spent watching television predicts future weight gain in adulthood.
So just how much time is the average child spending in front of the tube?
Research shows that children between the ages of 8 and 18 spend around seven and a half hours in front of a screen per day. And approximately four and a half hours of this time is spent watching television or a movie.
Children five and younger spend approximately two hours in front of a screen daily. And an hour and a half of this time is spent viewing television programs or movies.
Yet the American Academy of Pediatrics (AAP) recommends that children spend just a third of this time in front of a screen. That’s two hours per day, with no screen time for children under two.
There are a few ways to counteract these concerning statistics. First and foremost, get active. Experts say that much of this problem relates to reduced physical activity due to time spent sitting in front of the television.
Being active doesn’t necessarily mean missing those addictive shows. In fact, there are options to combine the two.
“You can always do core training while watching television,” says Kari Ott, a fitness trainer with a master’s degree in public health. “Pushups, sit-ups, planks, and hovers are great options.”
Try planning physical activity around favorite shows.
“If you have a treadmill, don’t use it as a laundry holding device. Put it in front of your television and use it while you’re watching,” Ott says. “And if you don’t own a piece of exercise equipment, think of those calisthenics you did in junior high. Do wall sits where you put your back against the wall and hold it for 30 seconds using commercials as your timer. Or do jumping jacks, mountain climbers and pretend you’re jumping rope. Again, use commercial breaks to monitor time.”
Or take those favorite shows to the gym.
“Watch your favorite shows on a mobile device while you’re working out or pick a gym that has televisions in front of equipment,” Ott says. “Just don’t slack because you’re watching television. Keep an active pace.”
Secondly, be aware of food intake while watching television. Avoid mindless eating and watch portions.
“Instead of chips and dip, reach for vegetables and hummus or guacamole. But measure out your portions and realize how much you’re taking in and stop when you finish what you’ve planned,” says Kristin Lund, a certified health coach specializing in diabetic nutrition. “And if you’re craving coffee, opt for plain black coffee sweetened with vanilla stevia. In addition, substitute club soda sweetened with ginger and lemon for sugary sodas.”
Make it a point to plan in advance. Cut up vegetables ahead of time and keep fruit on hand. When sugar cravings hit, opt for dark chocolate.
Consider making a smoothie at home as a television-viewing treat. Just make sure to watch it with the juice -- it can have added sugar and hidden calories.
“Juice is just as high in sugar as soda. And smoothies are often rooted in juice. Instead, make smoothies with a low-sugar recipe of your choice,” Lund advises.
So next time you’re caught up in a television-viewing marathon, remember these simple tips. You’ll be glad you did. And in turn, your scale will thank you.